Posture Exercises – How to do an effective Prone Cobra

One of the biggest dilemmas I have had as a personal trainer throughout my career is knowing how to implement a genuinely biomechanically effective posture. When I first started as a trainer, I was always told to bring your hand on someones scapular region and have them go into scapular retraction, so that the person would get improvement in their posture and effectively get better muscle recruitment in their body. As I began to understand the context of where a human body operates relative to its environment, it became quite indicative to me that what I was being taught was very inconclusive.

Over the last few years, I have been obsessively trying to understand where the root of human problems are stemming from, so that I could get a better understanding of what foundations I need to work off to solve those problems. In this case, how do I get a real activation of the thoracic spine and lower scapular muscles without systematically weakening the rest of the body. Specifically for this blog post, trying to get scapular retraction, scapular depression and thoracic extension without use of the lumbar erector spinae to over-compensate.

Since people have wired in the imbalances from sitting for hours on end, we have to understand that our body’s biomechanics will be inclined to replicate the biomechanics of sitting, even in the most “functional” movements you could accomplish.

In this video, I explain to Bryce Shepard exactly what it is influencing his Lumbo Thoracic region from getting proper engagement, and in turn limiting a genuinely strong posture. Enjoy!



  1. Kemo Marriott July 7, 2012 at 7:02 am - Reply

    So, what follows is a different approach to improving posture , but I’d be interested in hearing your thoughts Naudi…

    The following is based on the view that:
    1. Bones move
    2. Joints feel
    3. Muscles react

    It seems that as we are sat down for prolonged periods, gravity pulls the body forward and down, but very slowly. As a result of this the Golgi Tendon organs don’t detect a change in length, and the flexion in the thoracic spine becomes the default position for the body to be in. So, in trying to extend the spine the body will naturally stop it to prevent what it believes to be hyper-extension.

    So as an unorthodox approach, it may be that we create exercises that drive further into thoracic flexion before coming into thoracic extension. A quick movement will cause a reaction of the Golgi Tendon Organs, the message will be sent to the CNS that the body is overly flexed and a response will be created to rectify this bringing the body back to a more neutral position….


  2. akhilesh January 11, 2014 at 2:49 am - Reply

    great site. really so much appreciable. I wanted to say you thank you for this awesome posting. like it so much. keep it up for the great work.

  3. Frank May 13, 2017 at 4:53 am - Reply

    What’s the tune playing in the background ?

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